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    4 Day Split

    Uploaded by

    Bojan Rajacic
    This document outlines 4 days of workout routines focusing on different muscle groups. Day 1 focuses on the posterior chain with exercises like rack pulls, lat pulldowns, and rows. Day 2 works the upper body with presses, flys, and extensions. Day 3 targets legs with exercises such as hack squats, BSS, and RDLs. Day 4 works the upper back, shoulders, and arms with overhead presses, rows, raises, curls, and pushdowns.

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    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd

    4 Day Split

    Uploaded by

    Bojan Rajacic
    199 views1 page
    This document outlines 4 days of workout routines focusing on different muscle groups. Day 1 focuses on the posterior chain with exercises like rack pulls, lat pulldowns, and rows. Day 2 works the upper body with presses, flys, and extensions. Day 3 targets legs with exercises such as hack squats, BSS, and RDLs. Day 4 works the upper back, shoulders, and arms with overhead presses, rows, raises, curls, and pushdowns.

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    4 day muscle building routine

    Original Title

    4 day split

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    © © All Rights Reserved

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    TXT, PDF, TXT or read online from Scribd

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    This document outlines 4 days of workout routines focusing on different muscle groups. Day 1 focuses on the posterior chain with exercises like rack pulls, lat pulldowns, and rows. Day 2 works the upper body with presses, flys, and extensions. Day 3 targets legs with exercises such as hack squats, BSS, and RDLs. Day 4 works the upper back, shoulders, and arms with overhead presses, rows, raises, curls, and pushdowns.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Download as txt, pdf, or txt
    199 views1 page

    4 Day Split

    Uploaded by

    Bojan Rajacic
    This document outlines 4 days of workout routines focusing on different muscle groups. Day 1 focuses on the posterior chain with exercises like rack pulls, lat pulldowns, and rows. Day 2 works the upper body with presses, flys, and extensions. Day 3 targets legs with exercises such as hack squats, BSS, and RDLs. Day 4 works the upper back, shoulders, and arms with overhead presses, rows, raises, curls, and pushdowns.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Download as txt, pdf, or txt
    of 1

    Day 1 – Posterior Chain

    https://ganbarumethod.com/training-vlogs/posterior-chain/
    Rack Pull 2x4-6
    Lat Pulldown 2x6-8
    Row 2x8-10
    rear delts
    biceps ss 2x

    Day 2 – Upper Body Press with Viet Doan


    https://ganbarumethod.com/training-vlogs/upper-body-press-with-ifbb-pro-viet-doan/
    Low Incline Dumbbell Press 2 sets
    High Incline Dumbbell Press 3 sets
    Upper Chest Cable Fly 3 sets
    Dumbbell Y Raise 3 sets
    Katana Extensions 3 sets

    Day 3 – Legs with Sharelle Grant


    https://ganbarumethod.com/training-vlogs/legs-with-sharelle-grant/
    Hack Squat 2x6-8
    BSS Smith Machine na ono drveno stati 2x6-8
    Leg Curls lying seated SS 2x8-10
    RDL 2-4 RIR, normal rest periods 5x5

    Day 4 – Upper Back, Shoulders & Arms with Ben Cant


    https://ganbarumethod.com/training-vlogs/upper-back-shoulders-arms-with-ben-cant/
    DB Overhead Press 2x6-8
    Row pulldown 3x8
    Y Raise 3x8
    Rear Delt Cable row 3x15-20
    Triceps pushdown 3x15-20
    Preacher DB Curl 3x15-20

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